The Desk-Worker Reset: A 10-Minute Daily Mobility Plan
Five 10-minute mobility routines for neck, back and hips, two 2-minute desk breaks, a four-week schedule and a daily log.
In Under $15
By Whole Life HQ4 parts · about 4,200 words · printable · read online
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Open4 printable pages, in reading order
Who it's for
People who sit for most of the workday and want a 10-minute daily routine for a stiff neck, back and hips.
For adults starting or restarting, at any age, with no gym.
What you receive
- Five 10-minute routines, one for each weekday, for neck, upper back, hips, lower back and the whole body
- 15 gentle moves with steps, easier and harder versions and a "stop if" line
- Two 2-minute desk breaks you can do in work clothes
- A four-week schedule, a body check and a daily log
4 printable pages, in reading order
- Part 1: Start here
- Part 2: The moves
- Part 3: The four weeks
- Part 4: Logs and review
See inside
The first 4 pages, as they print.
Look inside
The first page, word for word. 4 printable pages in total.
Part 1: Start here
If you sit for most of your working day, you probably know the feeling: tight shoulders by noon, a stiff lower back when you stand up, hips that feel like they have set like concrete. This guide gives you a 10-minute mobility routine for each weekday, plus two tiny desk breaks, for four weeks. Everything is done in work clothes, with a chair, a wall and a bit of floor. No equipment, no sweating.
Mobility means moving your joints through a comfortable range. It is not about doing the splits or getting dramatically more flexible. The aim is simply to take your neck, shoulders, back and hips through their normal movements often enough that they stop feeling stuck.
What this guide is, and what it is not
It is a general routine for healthy adults who sit a lot. It is not medical advice, not physical therapy and not a treatment for back pain, neck pain or any other condition. It does not promise a particular result, and it cannot tell you why you are stiff. If something hurts, a doctor or physical therapist can look at you in a way that no guide can.
What is in each part
- Start here
- The moves
- The four weeks
- Logs and review
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Downloads included
4 printable pages: see the list
- Part 1: Start here
- Part 2: The moves
- Part 3: The four weeks
- Part 4: Logs and review
They open in your library, and you can print them, once they are yours.
Who wrote it
Written by the Whole Life HQ team.
Not yet reviewed by an outside expert.
We plan to ask a physical therapist or qualified trainer to review it. Until then it is general information, not professional advice.
General information, not medical advice. Talk to your doctor before changing your exercise, eating or sleep, or if something worries you.
How you get it
- In your libraryAfter you pay, it is in your library straight away.
- Any devicePhone, tablet or computer. Print it if you like paper.
- Yours to keepIt stays in your account, and you can come back any time.
